Zombie Recomp Log
- 03-26-2009, 04:35 PM
Zombie Recomp Log
First off, I haven't done many logs and hope this one turns out decent. I have plenty of free time to update or answer questions so here goes.
I just recently placed an order for my new stack and what better way to track my results then a log. Depending on when the products arrive, I will begin sometime next week. Most likely Tuesday or Wednesday.
My goal is to see my waist line drop along with bodyfat. Currently, I am at 202lbs and my guess is 16-20% bodyfat. Most of the fat is around my waist, which is about 40 inches at the belly button.
Current Weight: 202 - Will update almost daily. Measurements will be taken weekly.
Workouts: 5 day split
Day 1: Back
Day 2: Chest
Day 3: Legs
day 4: Shoulders
Day 5: arms
Most sets will follow a 20/15/10/7/drop set style rep scheme. Not sure on specific exercises, but will post detailed daily workouts along with weight #s.
Cardio: Not sure how cardio will fit in, but it will probably be 2-3xs a week HIIT for 15-20 minutes on a treadmill or bike. And probably an hour of cardio after an arms/shoulder day. Depending on the time available.
Diet: This is probably where I am going to have my biggest problems. Aiming for a 40/40/20 macro, but majority of the carbs will be in the morning and right after my workout. Will post exactly what I put in my mouth in order to get a realistic view of my eating habits. I'll be honest and say that a few beers here and there will show up along with some In-N-Out. I'm weak.....
Well here we go! Will update once products arrive, but will be frequently monitoring the thread in case any questions or advice come up.
- 03-27-2009, 11:03 AM
Figured I'll just start updating now since my workouts aren't going to change much next week.
Wednesdays workout was
Arms + Cardio
50/20 50/15 60/10 60/7
50/20 50/15 60/10 (70/7 40/10)drop
Single Tricep Pulldowns
20/20 20/15 30/10 (40/7 20/15)drop
50/20 60/15 70/10 80/7
20/20 20/15 20/10 (25/7 15/15)drop
50/12 50/12 50/11 50/11
And an hour of cardio.
Yesterday, I did legs. All day at work I was unmotivated, but still psyched to get into the gym. Sadly, once inside the gym really felt like I had no UMPHH in any of my lifts. Here is what I accomplished:
135/5 185/5 185/5 190/5 205/5 - ATG
180/12 270/12 360/12 360/12
Seated Calf Raises
90/12 90/12 115/12
Standing Calf Raises
180/12 180/12 200/12
53 minutes of cardio(had to leave at a certain time)
30 mins @ 2.8 7.0 incline on tread and 23 minutes on a bike
Yesterdays meals were
Bagel + Cream Cheese and some Tritip
Handful of almonds + Tritip
60g of protein from a shake
Surge Recovery 20g protein 40g carbs(Post workout)
Corn Dog, 3-4 tiny onion rings and a heiniken
Had 2 more beers that night and a small glass of milk.
- 03-27-2009, 04:07 PM
You will have to get more serious with the diet. You aren't getting enough protein for sure from what yesterdays meals look like. I know it super hard to diet, you have to make room for some cheat meals every now and then. Bagel in the morning, get rid of that. Nothing but garbage. Try eggs or a meal replacement. Buy ALOT of chicken breasts. You will have to find creative ways to spice them to keep from getting bored. Also, you should consider getting in some vegetables. I just buy bulk frozen vegetables and choke them down. Try to save your cheat days for Fridays or Saturdays when you know you will be out partying.
03-27-2009, 05:13 PM
Yea. I know diet is my biggest problem ATM. I feel like i'm always eating, but the numbers don't show it and numbers can't lie.
Today I've already had more protein then I had yesterday. I will go ahead and switch the bagel out for Oatmeal or Eggs.
03-30-2009, 10:59 AM
Today is going to be day 1 of the log. I have received all my products and have begun taking them. My diet is my biggest weakness and I have done some modifications. I'll post the new diet shortly based around 2k calories. Here is my last shoulder workout.
95/5 105/5 115/5 125/5 135/5
Shoulder Super Set 3 sets 15 reps for each exercise
Side Laterals 15/15 x 3
Front Laterals 15/15 x 3
Seated MP 25/15
Standing Rear Delt Raises
25/12 x 3
03-30-2009, 11:36 AM
Working out my diet here. I'm missing a pre-workout meal I believe.
1/2 cup oatmeal + 1 scoop whey protein
273 calories, 5g Fat, 29g Carbs, 27g protein
3 Eggs + 1/4 cup Almonds
Chicken breast. Decent size, but not exactly sure how big.
Surge Recovery + 1 scoop whey protein
Dinner - Will be vegetable with some sort of meat. Not sure on the break down since I don't always cook or decide
Cottage Cheese w/some fat free/sugar free jello mixed in.
1 Cup Cottage Cheese
Breakdown so far is(without pre-workout and dinner)
Pre-workout I'll throw in a 2 scoop shake so thats another 200 calories + 44g of protein Any other tweaks or things I should add? Should I add some carbs to my pre-workout?
03-30-2009, 11:42 AM
Very nice, well detailed log my friend. Keep it up.
03-31-2009, 09:17 AM
Day 2 March 30th
Weight 206 - Up 4 pounds since I lasted weighed myself.
Yesterday, I stuck to what I had posted above as far as diet, but I also added a few more shakes to get some more protein. Todays meals will be the same, except for dinner. Yesterdays workout ended up being really short, but here it is.
135/5 185/5 205/5 225/5 245/5
Pullups - No kipping, no swinging and all the way down
BW/3 BW/2 BW/2 BW/1 - Will aim for more next time
110/12 130/12 130/12 150/12 different machine, wasn't sure how much weight to use.
35/15 40/15 50/15 50/51
Normally I have a few more exercises in my back day, but I was running really short on time. Today is going to be chest.
I'm going to take my measurements in a few hours when I get a chance and post them. Until then, here is a quick update on the new supps.
DCP - Taking 2 pills 3x a day. Really haven't noticed any difference yet, but i'm sure its not something you notice right away.
Drive - 3 Pills am and 3 before workout. I seem to feel more focused after taking this, but i'm not sure yet.
Anabolic Pump - Starting off with 2 pills a day until next week when I bump it to 3. Haven't really noticed anything yet.
Wraath - 1 scoop during workout. Tastes really refreshing.
Jack3d - Took 1 scoop yesterday at 3pm. Had no problem sleeping at midnight. Will try 2 scoops today at around 2pm.
Lipotrophin - Took 2 before bed. Really didn't notice much difference.
If anyone has any better/updated protocols for taking any of these, please feel free to chime in.
03-31-2009, 12:56 PM
15 no flex, 17 1/2 w/flex - no change
39 - !!! down from 40
42 1/2 unflex, 44 flexed - no change
25 1/2 - no change
17 - Up 1 from last time.
Fairly happy with the changes. Is there any other measurements I should keep track of? Will post start up pics soon. I'll also post pics 2 weeks in and at the end.
04-01-2009, 11:34 AM
Weight - 206 No change
Yesterdays workout went pretty fairly well. I decided to use lighter weight than normal since its been a few months since doing a 5 day split or any reps higher than 5, but to my surprise that lighter weight still was pretty heavy. Hopefully it won't take too long to get back to where I was, but more important this time around I want to focus on muscle contraction and not so much the poundage.
As far as the new supps goes, I upped my dose from 1 to 1.5 of jack. Not sure if I noticed the difference. Sustain Alpha smells sooo bad, but i'm crazy and still apply it anyways. And as a side note, as I was completing my hour long cardio(after weights) I felt like I could take on the world still. Was an awesome feeling! Until I got home and needed to take a nap, which is very unusual to me. Today is no gym, but I'll be back in tomorrow for legs(hmmm maybe I need 2 scoops of jacked tomorrow..)
Decline Bench Press
135/12 x 3 - Never do normal bench or decline so I warmed up with it
DB Bench Press
45/20 50/15 65/10 (65/6 drop 45/5)
Incline DB Bench Press
40/19 40/15 50/9 (50/6 drop 35/7)
25/15 x 4
BW/10 BW/10 BW/5
Seated Cable Flys
30/15 35/15 x 3
50's drop set on Cable Flys
Started at 45lbs and dropped 10lbs until I hit 50 reps.
Did 1 hour of cardio on the treadmill. Damn, I hate cardio...
Diet yesterday went almost as planned. Dinner ended up being late(around 10ish) so I didn't eat cottage cheese before bed and I probably should of had a shake inbetween, but oh well.
I was debating on how to post my meals and I have decided to just post them the day after instead of in smaller chunks.
04-02-2009, 09:45 AM
Yesterdays was a non gym day, but here are my meals.
Meal 1: 1/2cup oatmeal + 2 scoops of chocolate whey
Meal 2: Chicken + white rice(usually aim for brown rice, but didnt happen this time)
Meal 3: 2 scoops whey protein + creatine
Meal 4: Wheat Pasta + Tomato Sauce
Meal 5: Oatmeal + Milk
Will add some more protein in today, yesterday looks just horrible. Did feel a big difference in libido yesterday, but it could be a one off thing. Will keep an eye on it and see if it continues. Also, I notice my skin feeling a lot tighter. I definitely like this feeling. Since I don't have a way of measuring my bodyfat I can't really tell if there has been much change. I really don't see a difference in the mirror, but its still early.
Today will either be legs or shoulders. I'm going to a concert after so i'm thinking about putting legs off till tomorrow. I'll see how the day goes and play it by ear. Can't wait to get into the gym though!
04-03-2009, 01:08 PM
Yesterday I opted for shoulders.
Weight - 207 +1 To note though, I look a lot leaner in the mirror so I don't think goin up 1 pound is bad. We'll see how it goes.
DIET - Going to note how I take each product as well this time, just in case i'm doing something wrong.
Anabolic pump(at least 15 mins before), 3 drive, 2 DCP, 2 Vitamin-C, 4 fishoil and 2 hotrox.
1/2 cup oatmeal + 1 scoop chocolate protein powder
Chicken + Brown Rice + 2 DCP
2 scoop shake + almonds
3 drive, 3 DCP, 1 scoop of Jacked
During workout I drink 1 scoop of Purple Wraath
1 anabolic Pump, then 15 minutes after Surge Recovery + 2 scoops(50g carbs 60g+ protein)
2 Beef patties w/mustard(was heading to a show so didnt have time to cook a veggie)
Passed out when I got home so didnt eat again, but did take 1 DCP and 3 Lipotrophin-PM + 3 ZMA before going to bed
95/12 105/12 105/12
Side Lat Raises
15/15 20/15 20/15 (20/15 drop 15/7)
Lying Rear Lat Raises
10/20 15/15 20/10 (20/7 15/8)
Seated Military Cable Press
40/20 40/15 50/10 (60/7 40/8)
Lat Raise Machine
45/20 45/15 50/10 (65/10 45/9)
Ended with 3 sets of 20 pushups
Followed by an hour of cardio on the treadmill. Speed+Incline changed constantly. I tried to keep my heartreat between 144-155
Today I'll be destroying me legs. woot!
04-07-2009, 09:30 AM
As of Friday my weight was at 201, very surprised to see that, but I expect it to be higher today. My diet over the weekend was pretty horrible and really lacked protein in general.
Here is my workout from Friday. I completed another workout since then, but forgot my log book and didn't get to write down the numbers.
135/15 135/15 135/15
270/12 360/12 380/12 400/12
Seated Calf Raises Super Set W/Set Ups
Std Calf Raised
90/20 90/20 90/20
50/12 50/12 50/12
140/30 140/20 165/20 180/20
Today's routine will be back. Can't wait!
04-08-2009, 10:16 AM
Weight - 207
Measurements - Same except waist is now at 40 inches
Diet yesterday sucked, but I am working on consuming more food.
1/2 cup Oatmeal + 1 scoop Whey Protein
1/2 Cup Oatmeal + 3 scoop Whey Protein
Shake with 49g carbs 66g protein
Pork Chop, Broccoli and Cauliflower.
Today I'm going to add a pork chop to meal 1 and 2. I'm also upping the dose of Anabolic Pump to 3 a day and bumping my oatmeal intake to 3/4 cup for each meal(soon a cup). I'm hoping the slowly I can build up my appetite to eat enough food.
Workout from yesterday went FANTASTIC. Even without the use of JACKED I still managed to fill on top of the world.
Note - I aim for 45 seconds of rest inbetween sets. Only exception is deadlifts and squats unless otherwise noted.
135/5 195/5 205/5 225/5 255/5(PR) - Really felt my legs getting into it on the last few reps.
Chins - Tried to at least do 20 no matter how many sets it took.
All BW 5, 4, 2, 3, 2, 2, 2
115/12 135/12 155/12 155/9
Single Arm Cable Rows - these didn't feel right
45/20 60/15 70/7 (80/7 drop 60/8)
35/15 45/15 50/15 55/15
Cardio - Yesterday, I did HIIT instead of the normal routine due to lack of time.
1:firstname.lastname@example.org then :email@example.com - Normally I do 7.5, but it wasn't doing the trick. Even 8.5 didn't really make me gasp for air. I was amazed.
Only 8 hours till its time to hit the gym up again!
04-09-2009, 09:57 AM
Quick update on each supp and my impression so far
Purple Wraath - Taste fantastic. Doubt I'll see immediate benefits from Purple Wraath, but it is definitely refreshing during my workout
Drive - Nothing to note yet.
DCP - Same
Anabolic Pump - I dosed 2 caps a day instead of 3 the first week so I'm expecting this to pick up as I add more carbs. Really haven't noticed much from it.
Jack3d - Godly IMO. Taking only 1 scoop(around 3-4pm) right before I leave work and head to the gym(25 mins b4 workout). Have tons of energy with no jitters and there seems to be no crash.
Weight - 206 Feeling and looking leaner imo though.
3/4 cup Oatmeal + 3 scoops whey
3/4 Cup Oatmeal + 3 scoops whey
Surge Recovery + Whey(50g carbs and 66g protein)
6 ounces of chicken(I believe) and cauliflower+broccoli
Half a banana
Just couldn't eat the second porkchop yesterday. Had no problem downing the oatmeal though. Today I have 3 pieces of chicken I'm going to eat instead of porkchops. Hopefully those will go down easier.
DB Flat Bench
45/20 55/15 65/10 (65/8 drop 45/9)
25/15 x 4
DB Incline Bench
40/20 40/15 50/10 (55/7 drop 40/8)
25/15 x 4
35/15 35/15 40/15 40/15
Weight is moving up from last session and I'm creeping close to where I was at before I switched to 5x5. Hopefully next week i'll be there.
I kept my rest to 45 seconds on all exercises as well. Normally this kicks my ass, but I was feeling great after my workout. Even after an hour of weights and an hour of cardio I still had plenty of energy. I was practically giddy walking to my car I had so much energy.
Cardio - 1 hour on treadmill.
Today will be legs, but I don't think I will be squatting today. My lower back still seems to be pretty tender from the deads on tuesday. Won't know till I arrive at the gym though!
04-10-2009, 09:50 AM
Weight - 204
3/4 Cup Oatmeal + 3 scoop Whey protein
10oz of chicken(give or take) and very little white rice
3/4 cup oatmeal + 2 scoop whey + banana
Surge Recovery(50g carbs 66g protein)
chicken + almonds
Over 200g protein, but still not quite there.
270/20 360/15 450/10 540/7(PR)
180/20 200/15 250/10(PR) 270/7(PR)
Calf Press Super Set W/Step Ups
90/25 100/25 100/25
60/12 60/12 60/12
Seated Calf Raises
90/20 100/15 125/10 150/7(PR)
20 Minutes on Bike
40 Minutes on Treadmill
I feel as if my leg workout is missing something. Debating whether I should only do 1 exercises for calves versus doing 2. Today I'll be hitting up shoulders! Definitely one of my favorite days in the gym.
04-13-2009, 11:11 AM
Weight as of Friday was 202 - Pretty impressive, but usually the weekend is when I gain it all back so we'll see how the scale looks later today.
95/12 105/12 115/9
DB Side Laterals
15/20 15/15 30/10 (30/7 drop 15/12)
Bent Over Lateral Raises
30/12 30/12 30/9
DB Military Press Seated
35/16 35/15 40/10 (45/7 drop 45/4)
Smith behind back shrugs
75/20 125/15 175/10 195/5
Lateral Raise Machine
45/20 50/15 65/10 (80/7 drop 65/8)
Today is back day.. SWEEEEETT!!
04-14-2009, 10:31 AM
Weight - 204
Yesterdays diet went alright, but was kind of hectic. Dont' really have exact details except it involved a lot of chicken and oatmeal. The workout didn't go so well either in my mind. This is due to multiple reasons.
1) Didn't sleep well sunday night. Even with the aid of Lipotrophin-PM.
2) Played basketball/Volleyball all day sunday, which is unusual for me
3) forgot to take my dosing of JACKED and DRIVE before my workout.
Anyways, here are the numbers.
Narrow Grip Pulldowns
105/20 105/15 120/10 (135/7 drop 105/5)
MTS High Row
40/20 40/15 50/10 (60/7 40/9)
Chin Ups - Aimed for 20 total
3, 2, 2, 2, 2, 2, 2, 1, 2(45 seconds of rest inbetween each attempt)
40/20 45/20 45/20 50/20
As you can see my chin ups really sucked yesterday. Very depressing. Hopefully todays chest day ends up a lot better.
20 minutes at incline of 11 and speed of 2.8
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